Emom 10

1 maasta 1 riipusta

Nousu v1

Weighted dip

Start with straight arms, go below parallel (= shoulder below elbow), come back up to straight arms.

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Post:
- ring dips,
- parallettes, or
- dip station

Option of posting as 3 x 5, 3 x 3, or 3 x 1.
Post what you did according to the daily WOD, leave others empty.

1RM

Päivän paras

Every 5 minutes x 4 Rounds :

8 - 12 Seated DB Shoulder Press, fast up 3 sec. Down
8 - 12 Bent over See-Saw Row
10 - 15 Reverse Crunch

Every 3:00 for 7 rounds:

12 Deadlift 47,5/70 kg
9 Hang power clean
6 Push jerk

• Score is slowest round
• First 4 rounds should be under 90 s, closer to 60 s

Scaled
* Primary scaling is lighter load 35/52,5kg -> 25/35kg - > 15/20kg
* Secondary scaling is rounds 7 -> 5

3 x 3min, 1min lepo

5 leuanveto
10 punnerrus
15 askelkyykky

Snatch pull + full Snatch TNG complex

-building up in 15 minutes. No fails is the goal.

AMRAP7
8 alt. V-up
10 tuck up
15sec hollow hold

-rest 20-30sec before next round

18min

15/12 cal laite
9 varpaat tankoon
6 yleisliike boksihyppy

Every 2.30min x 4
3-3-3-3 V.2

Huom!
Normi tempo. Dead stop maassa.